Why do I wake up with headaches?

Morning headaches are often a sign that something is off with your sleep. Interrupted or poor-quality rest, especially from conditions like sleep apnea, can cause reduced oxygen levels during the night. This lack of oxygen dilates blood vessels and contributes to head pain when you wake up.

Can sleep apnea really cause migraines?

Yes — sleep apnea is a known trigger for migraines. Repeated pauses in breathing during sleep lead to fragmented rest and oxygen deprivation, both of which increase inflammation and sensitivity in the brain. Over time, this can cause or worsen migraines, especially morning migraines.

What’s the difference between headaches and migraines?

All migraines are headaches, but not all headaches are migraines.

  • Tension headaches: The most common, often described as a band of pressure around the head. Triggered by stress, poor posture, or lack of sleep.

  • Cluster headaches: Severe, one-sided pain, often behind one eye, occurring in “clusters” over days or weeks.

  • Sinus headaches: Linked to congestion or sinus infections and often mistaken for migraines.

Migraines, on the other hand, are more complex and neurological. They often include symptoms like:

  • Nausea or vomiting

  • Sensitivity to light or sound

  • Visual or sensory disturbances (auras)

  • Dizziness or vertigo

  • In some cases, temporary paralysis or speech issues (hemiplegic migraines)

What types of migraines are linked to sleep?

Sleep plays a role in nearly all migraines, but some of the most strongly linked types include:

  • Chronic migraines: Occur 15+ days per month; often connected to disrupted sleep cycles.

  • Vestibular migraines: Cause dizziness and vertigo, sometimes even without head pain.

  • Silent migraines: You get the aura or nausea—but no headache.

  • Ocular (retinal) migraines: Temporary vision loss or visual disturbances in one eye.

  • Hemiplegic migraines: Rare but severe, mimicking stroke symptoms.

How does poor sleep trigger headaches and migraines?

Sleep impacts the brain’s ability to regulate pain. When your sleep is disrupted:

  • Tension headaches worsen due to increased muscle tension.

  • Cluster headaches are linked to REM sleep disruptions and irregular sleep-wake cycles.

  • Migraines are triggered by changes in hormone levels and inflammation caused by fragmented or insufficient sleep.

What is sleep apnea, and how is it connected?

Sleep apnea is a disorder where your breathing repeatedly stops and starts during sleep. It disrupts sleep cycles, reduces oxygen levels, and prevents deep, restorative sleep—all of which can trigger or worsen headaches and migraines.

Signs of sleep apnea include:

  • Loud snoring

  • Gasping or choking during sleep

  • Frequent nighttime awakenings

  • Excessive daytime fatigue

  • Dry mouth or sore throat in the morning

  • Morning headaches

Why does sleep apnea cause morning headaches?

Morning headaches in sleep apnea are caused by:

  • Oxygen deprivation: Less oxygen to the brain dilates blood vessels, creating pressure and pain.

  • Interrupted sleep: Prevents the body from resetting pain tolerance and regulating neurotransmitters.

  • Increased CO₂ levels: Leads to vasodilation and can cause that dull, heavy-headed feeling upon waking.

How can I tell if my headaches are caused by a sleep disorder?

Headaches linked to sleep disorders often share these characteristics:

  • Frequent morning headaches

  • Daytime fatigue or grogginess

  • Snoring or gasping during sleep

  • Mood changes like irritability or anxiety

  • Dizziness or balance issues (especially in vestibular migraines)

Keeping a symptom diary can help identify patterns related to sleep quality and headache frequency.

How can I treat both migraines and sleep apnea?

You’ll want to tackle both issues for the best results:

For Migraines:

  • Medications: Over-the-counter pain relief or prescriptions.

  • Lifestyle habits: Hydration, stress reduction, and consistent sleep schedules.

  • Therapies: Biofeedback, acupuncture, or nerve stimulation for chronic cases.

For Sleep Apnea:

  • CPAP Therapy: A CPAP machine keeps your airway open during sleep, reducing both apnea events and morning headaches.

  • Lifestyle adjustments: Sleeping on your side, avoiding alcohol before bed, and maintaining a healthy weight can support better sleep.

Note: CPAP is the gold standard for moderate to severe sleep apnea—lifestyle changes alone may not be enough.

When should I see a specialist?

If you’re experiencing frequent headaches, especially in the morning, and also snore or feel tired throughout the day, it’s time to get evaluated. A sleep study can confirm whether sleep apnea is the root cause—and treatment could change everything.

Don’t let sleep problems and headaches rule your life. With the right diagnosis and treatment, you can enjoy better rest and pain-free mornings.

👉 Schedule a consultation with Sleep Therapeutics today

Your journey to better sleep (and fewer headaches) starts now.